Atlas Hugged: On the Fat Side > Well Rounded

[1_Man_Island]

PUSH 2

Weighed in at 209 today. I had thai last night, so I didn’t quite know what was in it, but I stayed away from the gravy and limited rice to like 1/2 cup, so I don’t know what’s up. Either way, I’m counting that as my cheat, am not upping my intake until I get back down to 205, and am addining in some cardio again… also hoping the extra walking will help my hip.

walk
2 percent, 3 mph, 15 min

knee ext
65 x 2 x 15, 70 x 15

OHP
95 x 2 x 5, 95 x 12

Decline smith
85 x 12, 90 x 2 x 12

Pec Deck
35 x 3 x 15

I tried a squat, but my hip wasn’t having it.

bentover lat raise
15 x 4 x 15

lat machine
17.5 x 3 x 25, up

walk
2 percent, 3 mph, 10 min

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

walk
2 percent, 3 mph, 10 min

[1_Man_Island]

PULL 2

seated leg curls
70 x 3 x 12

DL
Hurt my back in the first few inches at 150… not just a tweak either, I couldn’t even strip the bar. I’m not too sure what’s going on, I was totally focused on form, but obviously I messed up… maybe my leg injury is creeping up my leg (front knee > lower hamstring > upper hamstring > lower back?). I was trying to get in a lot of work in the next 2 weeks too, because my membership is over soon.

Chest supported machine row
120 x 4 x 8, up

Chindown
120 x 2 x 12, 130 x 12, up?

Reverse EZ curl
15 x 3 x 15

seated calves
70 x 3 x 10
narrow

weighed in at 207 today.

[1_Man_Island]

Weighed in at 206 yesterday, so I did a 4 hour carb load, since I won’t be loading next week and taking a week off after that.

It also looks like I won’t be DLing or squatting for a bit. The back pain is lingering, even as the hip continues to heal. I’ve been stepping up my walking both to facilitate recovery as well as just burn calories from reduced work.

[1_Man_Island]

PUSH 1
Lower back is not having it, so I have to work around it… on the plus side, this makes me hip seem pretty negligible.

walk
3.5, 2, 15

leg ext
65 x 15, 70 x 2 x 15

Bench
135 x 2 x 5, 135 x 12

DB Incline
50 x 2 x 10, 55 x 10
Didn’t really worry about locking out completely since I’ll be hitting tris later.
MY lower back was definitely being stressed just grabbing the DBs and sitting, etc.

side lat raise
15 x 2 x 10, 17.5 x 2 x 10, stay
SS w/
seated calves
70 x 3 x 12

rev. pec deck
40 x 10, 45 x 2 x 10, up

walk
3.5, 2, 5

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 2 x 4, 1 x 5, missed the last rep

walk
3.5, 2, 15

[1_Man_Island]

PULL 1
Ended up eating out last night, so up to 210 from 209… also wasn’t able to lift yesterday.

lying curls 60 x 2 x 12, 65 x 2 x 12
T-Bar Row 90 x 5, 70 x 3 x 10
pulldown 11 x 3 x 12, up
chest row 25 x 2 x 10, 30 x 10
seated hammer 15 x 2 x 10, 17.5 x 2 x 10
db curl 15 x 2 x 12, 17.5 x 12 ss w/
seated calf 70 x 3 x 10, wide

[1_Man_Island]

PUSH 2

Elliptical
5 min.

knee ext
70 x 3 x 15

OHP
100 x 2 x 5, 100 x 12

Decline smith
90 x 3 x 12

Pec Deck
35 x 3 x 15

bentover lat raise
15 x 2 x 15, 17 x 2 x 15

lat machine
17.5 x 2 x 25, 20 x 25 up

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

Farmer’s walk
65ea x 25 steps
My back was feeling good, so I tried this, which was a mistake. I tweaked my back racking the weights, so there’s some more healing time…

walk
2 percent, 3 mph, 30 min

lying tri ext
12.5 x 4 x 12, up

weighed in at 207, so I think the walking is helping. I was also hungry last night, which may be because most of my protein came from fish, which I probably tend to underestimate the ozs, compared to chicken.

[1_Man_Island]

PULL 2

walk
3.6, 2, 10’

seated leg curls
70 x 2 x 12, 75 x 12, stay

DB Row
35 x 10, 40 x 2 x 10, 45 x 10
back felt ok, but I was pushing it

Chindown
110 x 2 x 12, 120 x 12, up?

BB curl
40 x 3 x 12, 45 x 12

Reverse EZ curl
15 x 2 x 15, 20 x 15

neck machine
80 x 25 back
60 x 25 front
70 x 25 back
60 x 25 front
60 x 25 back
60 x 23 front

seated calves
70 x 3 x 10
narrow

walk
3.6, 2, 25’

weighed in at 206, so the walking and measuring the food a bit more carefully is def. helping. Hopefully, I can hit 205 and increase the cals tomorrow, which I may do even at 206 for my workout day, since I’m taking a few days off after.

My girl bought a Dr. Phil book… I’m kind of embarrassed to have it in my house.

[1_Man_Island]

PUSH 1, yesterday
back seemed to hold up fine

leg ext
70 x 2 x 15, 75 x 15

bench
140 x 2 x 5, 140 x 14

db incline
50 x 10, 55 x 2 x 10

side lat
15 x 2 x 10, 17.5 x 10
stay

rev pec deck
45 x 3 x 10, up

seated calves
70 x 3 x 12, narrow

rope pushdown
60 x 3 x 15
SS w/
3s dips
3 x 4
barely made the 4th rep on the last, missed the 5th

walk
3.6, 2.5, 37’

back down to 205 today, so new macros

Off days
Meal 1 : 45p, 33f
Meal 2 : 50p, 24c, 15f
Meal 3 : 45p, 30f
Meal 4 : 45p, 21c, 15f
Meal 5 : 45p, 30f

Training days
Meal 1 - 45mins pre workout: 45p, 28c, 20f
Meal 2 - (POST) : 50p, 48c
Meal 3 : 45p, 26f
Meal 4 : 45p, 26f
Meal 5 : 45p, 26f

no cheat this week, off for a few days

[1_Man_Island]

MY old gym membership is up, so I tried YouFit, it was alright. I was going to go for planet fitness (i know, i know) because they’re SO cheap… but not squat racks or bench presses, so I just couldn’t do it. YouFit at least had 1 squat rack and 2 bench presses, so it’s doable. It’s not ideal, but the budget is tight, and it’s about $70 less than my previous gym.

PULL 1

squat
bw x 2 x 5, x 15
I guess the hip is better. Back felt tender, but nothing bad.

DB RDL
50,55, 60 x 12
surprised how well my back held up

Prone leg curl
60 x 2 x 12, 65 x 2 x 12
had a CNS freakout during this for some reason… really weird

db row
35 x 3 x 10, 40 x 10

pulldown
110 x 3 x 12

seated hammer curl
15 x 4 x 10

bb curl
40 x 3 x 12

standing calf
70 x 3 x 10, wide

did a good amount of foam rolling after.

[1_Man_Island]

PUSH 2

bw squat x 25

Leg Press
8 plates x 4 x 20, 9 x 20
hip felt tender, back felt fine

OHP
105 x 2 x 5, 105 x 11
loss rigidity in my obliques

Decline smith
90 x 2 x 12, 95 x 12

Pec Deck
35 x 3 x 15

bentover lat raise
15 x 2 x 15, 17 x 2 x 15

lat machine
17.5 x 25, 20x 2 x 25

v-grip pushdown
90 x 2 x 12, 100 x 12, 90 x 12

lying tri db ext
12.5 x 4 x 12
SS w/
donkey calves
60 x 3 x 10
right hip felt tight during this

[1_Man_Island]

New Macros:
Off days
Meal 1 : 45p, 33f
Meal 2 : 50p, 25c, 15f
Meal 3 : 45p, 33f
Meal 4 : 45p, 22c, 15f
Meal 5 : 45p, 33f

Training days
Meal 1 - 45mins pre workout: 45p, 30c, 20f
Meal 2 - (POST) : 50p, 50c
Meal 3 : 45p, 27f
Meal 4 : 45p, 28f
Meal 5 : 45p, 28f

PULL 2

walk
3.6, 3.0, 17’

seated leg curls
70, 75, 80 x 12

3/4 DB SLDL
50, 55, 60 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10
may have done an extra set

Chindown
120 x 3 x 12

DB Shrug
60 x 3 x 10

DB Curl
15 x 4 x 10

Preacher curl
50 x 10, 40 x 2 x 12

standing calves
70 x 3 x 10
narrow

had a 6 hour load post workout

[1_Man_Island]

Haven’t posted in a minute, so it’s time for a mega post. Immediately after my last Pull 2 day, I gave myself a 6 hour carb load, which was WAY too much. I gained 8 lbs and it STILL hasn’t come off. So, I haven’t increased my daily intake and no load this week. Next week I’ll have a short load w/ a bunch of booze… I haven’t drank in a LONG time… maybe a year?

Changed up my routine to something more strength-based, while trying to rehab my leg (hip, hamstring, knee, my right leg is in bad shape).

The basic routine goes like this, 3X/week… may add a 4th day of whatever (probably walking, rehab, and a pulling movement, or mobility):
Squat = everyday, 2 x 5, 1 x 5-15 (basically, the greyskull format). Just doing goblets now, but will switch to the bar once I get back to around 45, but I may just ride them out… something different.
Leg Assistance = alternating Push (knee ext, 3 x 15 OR Leg PRess 4 x 20), Pull (Leg curl, 3 x 12 (seated) or 4 x 10 (lying) OR RDL 4 x 10), I’ll drop this as I stall
Upper Push = Alternating Bench and OHP, 2 x 5, 1 x 5-12 (greyskull)
Upper Pull 1 = pulldowns (alternating pull, close neutral, chin) 3 x 12 for pull/chin, 4 x 10 for close neutral
Upper Pull 2 = Rows (alternating bentover BB 3 x 8, DB 3 x 10, Chest supported 3 x 10), I’ll drop this as I stall
Arm Assistance = Alternating Bis (BB curl, DB curl, Hammer curl, Reverse EZ 3-4 x 10-15) OR Tris (Dips 3xF, transitioning to easier stuff as a I stall)
Then either calves, farmer’s walk or regular walk, depending on time, motivation, etc).

I’ll be implementing DL rehab soon too. I’m thinking if I should just use it as leg rehab after squats or give it it’s own day. I figure I’d start w/ suitcase DLs to get some extra reps as well as ab work. Any suggestions are welcome.

I’ll also be implementing leg raises in a week or so… just seeing how my hip holds up to the squatting.

That being said… updates:

Gob Squat 10 x 25
leg ext 70 x 15, 75 x 2 x 15
Bench 150 x 2 x 5, 150 x 12
DB Row 35 x 2 x 10, 40 x 2 x 10
Pulldown 120 x 3 x 10
Dips 5, 6, 8
donkey calves 60 x 3 x 10, wide
20 min walk, 3.5, 2.5

Gob Squat 20 x 2 x 5, 20 x 15
RDL 125 x 10, 135 x 2 x 10, 145 x 10
OHP 110 x 2 x 5, 110 x 8, probably could have gotten more, but I lost my groove. MY lats were also fried, so I need to do this before RDLs.
BB Row 135 x 3 (too heavy), 105 x 2 x 8
V-grip Chindown 120 x 3 x 12
BB curl 40 x 3 x 12
Farmer’s walk 65 x 20 steps, 75 x 25 steps

gob squat 30 x 2 x 5, 30 x 15
LEg press 8 plates x 4 x 20, first time going heavy in a while… def. felt it in my inner thighs, needed to stretch a lot to avoid cramping.
Bench 150 x 2 x 5, 150 x 12, forgot to go up
chindown 120 x 2 x 12, 130 x 12
Chest supported incline rows, 25 x 2 x 10, 30 x 10
Dips, 6, 7, 8 - PR
Walked/jogged home over about 40 min.

I’m at about 207 almost a week later. The scale didn’t budge until I started walking, which is a challenge while reverse dieting… you don’t decrease food to compensate.

[1_Man_Island]

Last post didn’t stick, so another double. I still haven’t baselined from my last carb up… in fact, I even gained a pound, so I’m around 209 right now.

The other day, my back felt off, so I changed my rows
walk
lying curl 60 x 10, 65 x 3 x 10, up
Gob Squat 40 x 10, 40 x 15
OHP 115 x 2 x 5, 115 x 11
RDL? I can’t remember
DB Rows? 40 x 4 x 10?
Pulldown 120 x 3 x 10
Hammer curl 15 x 4 x 10
walk

Back felt better today
Gob Squat 50 x 2 x 5, 50 x 15
Leg ext 75 x 3 x 15
bench 155 x 5, 160 x 5, 160 x 12… felt bad for not going up last time
BB Row 110 x 3 x 8
Close neutral pulldown 120 x 2 x 8, 130 x 8, stay
dips 7, 7, 9 PR!
Farmer’s walk 75 x 50 steps each side, 75 both x 50 steps

[1_Man_Island]

Back down to 207. Only change I made in my nutrition, was I traded 5g protein on my off days for an extra 5g carbs pre-workout.

Inside of my right tricep, near the elbow feels off. I think there’s too much rowing in my routine. Going to swap it out w/ either lat raises or reverse pec deck.

[1_Man_Island]

walk 3.6, 2.5, 12’
Gob Squat 60 x 2 x 5, 60 x 15
OHP 120 x 2 x 5, 120 x 10
RDL 145 x 4 x 10 (maybe 3 x 10), up
Chindown 120 x 12, 130 x 2 x 12, up
Rev Pec Deck 40 x 3 x 10 SS w/
DB curl 15 x 4 x 10
walk 3.6, 2.5, 15’

[1_Man_Island]

Did 3 x 20 flat knee raises yesterday and some mobility work… with sore hips to show for it.

Also did some celebrating, which meant spaghetti, chicken wings, and wine.

206 yesterday. 209 today… hoping it’s all carb bloat.

[1_Man_Island]

Kind of hungover
Goblet squat 70 x 2 x 5, 70 x 15
Leg press 8 plates x 3 x 20, 9 x 20
bench 165 x 2 x 5, 165 x 10, was hoping for 12, but I guess the hangover caught up w/ me
pulldown 120 x 2 x 10, 130 x 10, heavier pulldown bar
db row 30 x 10, 35 x 2 x 10, 40 x 10
dips 7, 8, 9 PR, but I think I could have gone a bit deeper
seated calves 75 x 3 x 8, started cramping up towards the end

currently 208

[1_Man_Island]

OHP 125 x 2 x 5, 125 x 8, reps keep going down on this last set
seated leg curls 75 x 9, 80 x 12, 80 x 11, the 75 is messed up and more like 90… stop doing this until the lying and bent come up
Gob squat, 80 x 2 x 5, 80 x 14, missed last rep… back couldn’t hold it, but I feel I’m finally starting to get proper hip positioning, so I’m slowing my progression to 5 lb increments until I hit 95, then I’ll probably switch to back squats
BB Row 105 x 9, 115 x 2 x 8
v-grip pulldown 120 x 2 x 12, 130 x 12
BB curl 40 x 2 x 12, 45 x 12
Farmer’s walk 80 x 50 steps each side, 80 both

weighed in at 211 today… no idea why. The only deviation I had yesterday was 1 glass of red wine. Even been eating cleaner… less nuts, no pb.

[1_Man_Island]

Previous measurements, from may

207 lbs
neck 15’
arms 13’/13 7/8’
chest 42 1/4’
waist 37 7/8’
legs 25.5’/24.75’
calves 16 1/8’/15.5’

Current
208
neck 15"
arms 13.5/14
chest 42
waist 38 3/8
thighs 25/24
calves 15.5/15

Interesting how my arms got bigger, but everything else got worse, considering I’m doing less that half the arm work I was doing before.

1/2" on the waist isn’t so bad, considering I’m no longer cutting… there’ was probably some initial gain.
1/4" difference on the chest, could be error or just the decreased volume.

The legs are of concern… but I’m sure the decreased volume is def. a factor, but given that I took about a month off due to hip, piraformis, and back injuries, along with a significant reset (currently just goblet squatting like 90), it’s to be expected.

All and all, given that I reset my lifts and am focusing more on strength, I suppose some muscle loss was expected.

[1_Man_Island]

Tweaked my back this morning, so I was iffy, but everyhting worked out

Gob squat 85 x 2 x 5, 85 x 13
leg ext 75 x 15, 80 x 2 x 15… not going to do this for another month or so
bench 170 x 2 x 5, 170 x 10, left chest weak
RDL 145 x 2 x 10, 155 x 2 x 10
Chindown 130 x 3 x 12
Dips 8, 8, 10 PR
walk 3.7, 3, 40’